Diabetes and muscle and strength training

Weight training can be therapeutic, and is recommended for the prevention and treatment of many diseases. For example, people with diabetes are advised to exercise regularly. And this is something true for both diaebtes type 1 and type 2.

When people hear the term “bodybuilding” automatically think bodybuilding competition. However, this is only a small part of a very large set of people who train with weights to achieve an aesthetic body and health in general.

A little background on diabetes
The percentage of diabetics is increasing. Diabetes is one of the many diseases associated with obesity.

There are two main types of diabetes: Type 1 diabetes and type 2 diabetes.

In type 1 diabetes, the pancreas (the organ responsible for the production of insulin ) stops producing insulin altogether. Insulin is a hormone that is needed to for glucose found in food is used as energy. Therefore, individuals with type 1 diabetes must inject insulin. Many cases of this type of diabetes develop in childhood.

By contrast, type 2 diabetes is a disease in which the body can not produce or is unable to use insulin properly. 90% of diabetes cases are of this type, and is most prevalent in adults. However, due to the obesity epidemic, it is also now seen in adolescents.

There is a genetic component of diabetes type 2, but the initial problem is not with the pancreatic cells as in the case of the first type of diabetes, but with insulin receptors in the body and receptors in muscle tissue in particular . Because of this problem, blood glucose is not transferred to the cells, and insulin by the pancreas continues to release glucose to clean still circulating in the blood.

We can think of insulin as a school bus, and glucose as children. Without the bus (insulin), children (glucose) can not go to school (muscle and organs). If, for example, one of the buses (insulin) breaks along the way, children (glucose) will continue to accrue. Therefore, the head (pancreas) will have to send more buses (insulin) to carry extra children (glucose), resulting in too many buses (too much insulin) on the road (bloodstream).

Mark House, diabetes type II before (45 years) and after (47). Changes are possible.


Type 2 diabetes is also a secondary disease of overweight and obesity. This is because when fat cells are too large, the risk of insulin resistance is increased. This is a problem with type 2 diabetes, but with the type 1. However thin people can also get diabetes type 2. However, when diabetes is associated with obesity, often disappears when you lose weight and increase physical activity.

Diabetes and physical activity
All forms of exercise have been shown to be effective in reducing the risks and complications associated with diabetes. Weight training is especially beneficial because it is to exercise the muscles’ need these to use glucose increases. The insulin sensitivity is increased, and this is better absorbed by the muscles, preventing its accumulation in the blood. Aerobic exercise is also beneficial in increasing glucose uptake and efficacy of insulin.

dietary recommendations
Diet is a crucial component for controlling diabetes. Each individual is different, but health professionals generally recommend reducing any kind of refined carbohydrates (white flour, white pasta, sugary cereals, white bread) and replace them with alternatives integral (whole wheat pasta, oatmeal, brown bread)

Protein intake should be monitored carefully. Protein is fundamental to healthy individuals who are trying to gain muscle, however, diabetes is causing concern in addition to the kidneys that adds to the potential complications of diabetes stress. Therefore, consume protein, but do not use excessive amounts.

Finally, healthy fatty acids are a crucial component in all diets, and that’s no different in individuals with diabetes.

When developing a diet to gain muscle being diabetic, it is important to use only a small increase over our maintenance calories and climb slowly. No dieting “volume” with many excess calories and then aggressive definitions.

Monitoring blood sugar
Of course, it is important to monitor blood sugar levels regularly, and specifically before, during (if you feel too “low”) and after exercise. The exercise will glucose is used by the muscles, passing to these from the bloodstream (which will cause the glucose level down). John Doe (diabetic bodybuilder and author of the blog John Doe Bodybuilding) takes advantage of this to take a protein shake sip while training , mixed with some carbohydrates which may be a good idea to regulate and take advantage to get an extra meal.

In any case, the fact that the exercise consume blood glucose, can make this go too low and you feel disoriented, dizzy and weak … or until you pass out. Therefore, always keep some food that can be a source of quick sugar (candy, juice or similar).

Exercise Recommendations
The American Diabetes Association recommends:

-Make At least 5 days a week 30 minutes of aerobic activity of moderate intensity. Moderate means you can talk while you do it. If you can only say a few words and as you drown or need to take a breath, it’s too intense. If you’ve been inactive a long time, it start with 5 or 10 minutes a day and go adding 2-5 minutes per week. Activities of this kind can be brisk walking, cycling or spinning (not very high intensity), swimming, etc. If you can not perform continuous 30 minutes, the session can be split into two 15 minutes or 3 to 10 minutes.

-Make Strength training / weight lifting at least twice a week. Routines brief training will help better control (and we measure the levels before and after exercise a shorter routine is preferable), and also produce less wear, which help in gaining muscle when we can not take large amounts calories. Recommended routines: Routine Levantafuerte (you can try two workouts per week), Routine ectomorphs and definition , routine two days a week .

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